Party like a rock star 72 hours straight and live to tell about it

SAN DIEGO | Triathlons test an athlete’s endurance, strength and will.  The average “Iron Man” participant burns over 10,000 calories enduring a 26.2 mile run, 112 mile bike ride, and 2.4 mile swim. Salsa has its own version of the triathlon, the Salsa Congress.  Seventy-two hours of workshops, performances, social dancing and after parties stretch the most vigorous to their limits.  Like any other athlete, salseros need stamina, conditioning, determination and a strategy to survive a Salsa Congress.

It’s a big weekend approaching in San Diego, when on September 15-18th, Salseros from around the world will converge on the Town and Country resort in Mission Valley.  The 5th Annual San Diego Salsa and Bachata Festival represents the 2011 Congress Season’s final warm-weather event in the Western United States.  A lot of anticipation, hype and preparation precede this year’s event, which can lead to some getting too carried away too early, a decision which adversly affects their whole weekend.  Keeping your energy level up is a necessity, and doing so for four nights straight is a challenge.

Following some of the guidelines below might help you complete the Salsa, Bachata and Cha Cha trifecta through each night into the morning.  Some may seem like common sense to Congress veterans, but read on as a refresher anyway:

1. Pace yourself.  Congress is a mulit-day event that stretches from 10am one day to 6am the following morning - Friday, Saturday and Sunday.  If you’re performing, your start time is even earlier.  Take a few minutes to plan out what you want to do, and don’t overextend yourself early.  
2. Pick your workshops wisely.  As Congresses offer so many great instructors and workshops, it’s a pitfall to try to do everything.  Some of the most popular and fun workshops are also the most strenuous (e.g. Panchaga, Rumba and Shines).  Take a look at the schedule before the event and plan accordingly.  Some workshops, such as Albert Torres Salsa History Seminar offer a good chance to chill and recharge.
3. Drink a lot (of water)!  Hydration is key to any endurance event.  The issue becomes compounded for those of us who enjoy our adult beverages or drink energy drinks.  Throughout the day, drink water or hydration drinks like Coconut Water or Gatorade.  Replacing vital electrolytes will keep you refreshed.  If you are drinking alcoholic beverages, try alternating your libations with water to prevent dehydration and prevent other issues in the morning.
4. Take periodic breaks during the social dancing.  The bands, DJs and awesome dancers make it hard to leave the dance floor, but taking short breaks allow your body to rest and will give you a chance to socialize.
5. Avoid long hours in the sun.  The pool parties are great, but the hot September sun in San Diego can be deceiving.  Alternate between shade and tanning, especially if you are catching up on sleep by the pool.
6. Eat!  Not only is it a good idea to “carb up” before the event and at least once a day, try eating smaller, healthy snacks high in potassium and natural sugars.  Fruits such as bananas and apples provide natural energy and help prevent cramping.  If you find yourself “bonking” or hitting a wall, an emergency candy or high-sugar soda such as Coke or Mountain Dew will temporarily refuel your body.  To avoid hitting a wall, snack on smaller items every hour or so during the day and later at night. 
7. Use energy drinks sparingly.  What? Blasphemy?  Yes! Many of these popular drinks evoke a surge of energy and even a pleasant buzz.  Yet, after the effect wears off most people experience a severe crash.  Drinks like Red Bull, Monster and others include a large dose of caffeine, which operates using the same mechanisms that amphetamines, cocaine, and heroin use to stimulate the brain and trigger a release of adrenaline.  These also include taurine, an amino-acid cautioned to be used in moderation by experts at The Mayo Clinic. 
8. Protect your feet!  Dancers go to length to protect their tootsies on the dance floor.  So why do so many make the common mistake many of dancing barefoot by the pool?  The combination of concrete, water and heat can cause significant abrasions on your feet.  Try to wear sandals, an older pair of dance shoes or sneakers by the pool.  Guys, please pay attention to the footwear and floor conditions by the pool and avoid combinations which require multiple spins.  If you don’t, you’ll become quickly unpopular before the real social dancing even starts.
9. Shower and change before the after-party.  Not only will your late-night bachata partner thank you, but a quick rinse and a dry set of clothes is refreshing and well worth the few minutes invested. 
10. Take Power Naps.  Even if for 30 minutes, a quick doze with a bit of REM can help you feel rejuvenated.  Just laying down in a cool place for a short time both helps your body get much needed rest, and let’s your mind relax.

Bonus tip:  Take care of business.  If you wake up hazy from a night of too much drink, try to hydrate and replace the depleted levels of Vitamin B.  In this “emergency” situation, in the face of missing a chunk of the Congress, one might forego point #7 above and quickly medicate with a 5-Hour Energy Drink (full of Vitamin B and Caffeine), 800mg of Advil, and a Coconut Water (loaded with electrolytes).  You might be surprised at how quickly you rebound.  Several other remedies are available online, just in case.

In just a few days, it all starts; four full nights and three jam-packed days of action. A test of will unlike anything a salsero can attempt.  How will you fare?   Will you cross the finish line with hands raised in victory?  

In the words of my favorite salsera "¡Si se puede!"